This is a video guiding viewers through a daily stretching routine to help achieve splits. The routine consists of various exercises, including:
1. Butterfly position: Sit with feet together and push knees towards the ground, holding for 15 seconds.
2. Leg stretches: Lie down on one leg, keeping the other leg bent, and stretch the front leg. Repeat on the other side.
3. Hip stretches: Sit on one buttock, with hands behind the pelvis, and stretch the front leg. Repeat on the other side.
4. 90-degree angle stretches: Sit on the ground, with one leg bent at a 90-degree angle, and stretch the front leg. Repeat on the other side.
5. Pyramid stretches: Sit on the ground, with both legs bent at a 90-degree angle, and stretch the front legs.
6. Split stretches: Use a block or book to support the front leg, and stretch the back leg.
The video emphasizes the importance of breathing, listening to the body, and not forcing beyond what is comfortable. It also encourages viewers to be regular and patient, as progress may take time.
Here are the key facts extracted from the text:
1. The speaker did a 30-day draw where they learned how to do the splits.
2. The speaker is sharing their daily routine to help others succeed in doing the splits.
3. The routine starts with putting oneself in the butterfly position.
4. The speaker holds the butterfly position for 15 seconds.
5. The speaker then moves on to stretching one leg while keeping the other leg bent.
6. The speaker recommends using hands on the shins or knees for support if needed.
7. The speaker repeats the stretch on the other leg.
8. The speaker then moves on to a new position, lying down on their side with one leg straight and the other leg bent.
9. The speaker recommends using hands on the ground or on the shin for support if needed.
10. The speaker repeats the stretch on the other side.
11. The speaker then moves on to a new position, standing with one leg in front of the other.
12. The speaker recommends keeping the front leg straight and the back leg bent.
13. The speaker repeats the stretch on the other side.
14. The speaker then moves on to a new position, kneeling with one leg in front of the other.
15. The speaker recommends keeping the front leg straight and the back leg bent.
16. The speaker repeats the stretch on the other side.
17. The speaker recommends using a block or book for support if needed.
18. The speaker recommends training with a height to increase flexibility.
19. The speaker recommends changing legs and repeating the stretches.
20. The speaker reminds viewers to breathe calmly and not to force themselves.
21. The speaker reminds viewers to listen to their body and not to push themselves too hard.
22. The speaker recommends reducing the pace if experiencing pain or discomfort.
23. The speaker ends the video with a message of encouragement and support.